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@badtmy
DFP: that's true about free weights to an extent, but if you combine free weight with instability the benefits in terms of control get magnified (ie dumbell presses on a swiss ball, or moving exercises on a powerplate). of course, you can't lift anywhere near as much, so you should mix it up a bit and still do the "pure power" exercises like bench press or squats/cleans (but core strength is vital to these as well - don't lift too much).
general commuting can help with your leg speed if you use a lower gear and spin like a bastard. there is no substitute for properly focused training though. specificity is very important.
by properly focused i mean "train with a goal in mind". different goals require very different training approaches.